WARM UP – MOBILITY

* Grab 2 barbells *

2 sets:

2-3 Banded shoulder warmups

Scap push-ups / push-ups

Hanging / scap pull-ups / pull-ups

15-20 Empty BB bench press

15-20 Empty BB bent over rows

WOD A

BENCH PRESS X 3

(25 mins total)

6-7 mins to warmup (2-3 sets of 8-12 reps)

E3.5MOM x 5 super sets (17.5 mins)

9-7-5-5-3 Bench press

9-7-7-5-5 Pendlay rows

– Bench: start at 60-65% of 1RM and build to a heavy set of 3 by the end

– Rows: heavy as technique allows, build as needed

WOD B

SAVE THE BEST ‘TIL LAST

For time:

20 Strict pull-ups

20 Strict dips

30 Ring rows

30 Ring push-ups

40 Burpee pull-ups

– Scale reps down by 5-10 as needed

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